Chest Day!


a.1: Dumbbell Incline Bench Press (3x8)

low incline

a.2: 1-Arm DB Row (3x8/side tempo 20X0)

Metcon (2 Rounds for reps)

7 minutes ON, 2 minutes OFF - 2 total rounds (18 minutes) "ON" AMRAP 7 minutes 8 dumbbell push press 8 dumbbell power clean 20 double unders Choose weights light enough to be unbroken the entire workout "OFF" 2 minutes rest Attempt to have the same score during the first and second AMRAP

Extra Work

a: 1/2 Kneeling Bottoms Up Kettlebell Press (3x8 tempo 20X0)

b: Ring Pull Up (3x4 tempo 22X0)

false grip load if able unload with feet on box maintain hollow position throughout

c: Dumbbell External Rotation (3x8 tempo 20X0)


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